Sample
HypertrophyHypertrophy 5-Day
Advanced · Hypertrophy
Five-day advanced hypertrophy split — four-week block with progressive loading.
The week
01Quads & Calves8 exercises
Walk Elliptical Cross Trainer3 × 8–12
Barbell Full Squat3 × 8–12
Dumbbell Step-Up3 × 8–12
Walking Lunge3 × 8–12
Leg Press3 × 8–12
Lever Leg Extension3 × 8–12
Lever Seated Calf Raise3 × 8–12
Bodyweight Standing Calf Raise3 × 8–12
02Chest, Triceps & Abs13 exercises
Walk Elliptical Cross Trainer3 × 8–12
Dumbbell Incline Bench Press3 × 8–12
Dumbbell Incline Fly3 × 8–12
Barbell Bench Press3 × 8–12
Barbell Decline Bench Press3 × 8–12
Cable Incline Fly3 × 8–12
Push-Up3 × 8–12
Cable Triceps Pushdown (v-Bar)3 × 8–12
Dumbbell Standing One Arm Extension3 × 8–12
Barbell Close-Grip Bench Press3 × 8–12
Lying Leg Raise Flat Bench3 × 8–12
Russian Twist3 × 8–12
3/4 Sit-Up3 × 8–12
03Glutes & Hamstrings7 exercises
Walk Elliptical Cross Trainer3 × 8–12
Sled Hack Squat3 × 8–12
Barbell Romanian Deadlift3 × 8–12
Lever Seated Leg Curl3 × 8–12
Lever Lying Leg Curl3 × 8–12
Walking Lunge3 × 8–12
Bodyweight Standing Calf Raise3 × 8–12
04Shoulders & Traps7 exercises
Walk Elliptical Cross Trainer3 × 8–12
Barbell Standing Close Grip Military Press3 × 8–12
Dumbbell Lateral Raise3 × 8–12
Dumbbell Rear Lateral Raise3 × 8–12
Cable Standing Rear Delt Row (with Rope)3 × 8–12
Dumbbell Front Raise3 × 8–12
Barbell Shrug3 × 8–12
05Back, Biceps & Abs12 exercises
Walk Elliptical Cross Trainer3 × 8–12
Pull-Up3 × 8–12
Barbell Bent Over Row3 × 8–12
Close Grip Lat Pulldown3 × 8–12
Cable Straight Arm Pulldown3 × 8–12
Dumbbell One Arm Bent-Over Row3 × 8–12
Cable Seated Row3 × 8–12
Cable Curl3 × 8–12
Dumbbell Alternate Biceps Curl3 × 8–12
Lying Leg Raise Flat Bench3 × 8–12
Russian Twist3 × 8–12
Cable Kneeling Crunch3 × 8–12